Archive for April, 2009

30
Apr
09

Thursday April 30th, 2009

By Janine 3 Comments
Categories: Annie and WOD

“Annie”

50-40-30-20-10

Double Unders

Situps

 

* if you can’t do double unders… triple the numbers for singles.

** if you don’t have a skip rope, buy one!  or do tuck jumps, or mountain climbers

*** if you hate this workout… blame Christine.. she asked for situps! :)

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Burpee challenge:  Day 30!! 

 

First try, nope... 2nd, not quite... 3rd, almost... 4th's a winner!

First try, nope.................. 2nd, not quite.................. 3rd, almost.................. 4th's a winner!

 

Want to learn how to properly do a handstand?  Crossfit PEI is hosting a gymnastic certification on June 20th and June 21st. Click here to register or more info.

***Gym close this weekend as we will be heading to the East coast CrossFit Qualifiers in Fredericton.

29
Apr
09

today’s the day

By Janine 11 Comments
Categories: WOD

cfwu + 30 box jumps

Deadlifts 3+3+3+3+3

WOD for time: 21-15-9, Medball cleans and Pushpress

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Burpee challenge:  29 … make them good!

jocelyne

*** Open class tonight at 7pm. Call Janine at 480 0716 to confirm. 

*** Gym close this weekend as we will be heading down to Fredericton for the East Coast Crossfit Qualifiers

28
Apr
09

the day before tomorrow

By Janine 5 Comments
Categories: Uncategorized

cfwu x2

5 rounds of:

hold handstand (against a wall if you have to) for as long as you can, when you fall, do 20 squat jumps and go back to handstand as soon as you’re done

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Burpee Challenge:   28 burpees  (or 55 burpees if you forgot yesterday)

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***  Open class tomorrow at 7pm. Call Janine at 480 0716 to confirm.  Everything is scalable, so don’t be shy.

*** Gym close this weekend as we will be heading down to Fredericton for the EAst coast Crossfit Qualifiers

26
Apr
09

Dazed and confused VS “WTF”

By Janine 9 Comments
Categories: WOD

CFWU x2

Push Press 3+3+3+3+3

Today we did a team wod. AMRAP 15minutes of Wallsballs and Pullups. The group was devided in 2- so three people in each team. In 15 minutes, they had to do as many wallballs and pullups as possible between the group. Only one person in a group was allowed to work on one same exercise at one time (so not 2 person doing pullups at the same time).

This is the final total score count:

Dazed and confused 551   VS  the “WTF”  497

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Burpee Challenge: Day 26 (more than 25% done!- days.. not burpees!)

a workout worth every penny?

a workout worth every penny?

 *** CrossFit gym close next weekend as we will be heading down to Fredericton for the East Coast CrossFit Qualifiers

*** Open class on Wednesday at 7pm for anybody who wants to get a taste of crossfit. Please call Janine to register as there is limited space 4800716

25
Apr
09

Summer’s here…. almost

By Janine 3 Comments
Categories: WOD

 

Warm up:

Row 500m or skip 2minutes

Mobility drills

3 rounds of

5x pull-ups

5x pushups

5x wall balls

 

Front Squats 3+3+3+3+3

 

WOD, For time:

5-10-15-10-5 of

Deadlift 60%max

Box jumps

 

rest: enjoy the sunshine

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Burpee Challenge: Day 25 (only 75 to go… 75 DAYS… not 75 burpees, cause that would be too easy :)

 

2009-canada-east-region

 

*** Gym close next weekend. We will be heading down to Fredericton for “The East Coast Crossfit Qualifiers“

 

***Open Class tomorrow at 10 AM for anybody…. really…. A N Y body. Even those who are afraid to try it. Everything is scalable.

24
Apr
09

“Michael”

By Janine 7 Comments
Categories: WOD

Mobility drills
3xcfwu
Wod: “Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.
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Burpee Challenge: 24 burpees

23
Apr
09

thursday April 23

By Janine 3 Comments
Categories: stuff

HAPPY BIRTHDAY CHRISTINE!!!

22
Apr
09

mash up wod

By Janine 3 Comments
Categories: WOD

For time: 2 rounds of
20 high jumps
20 Kettlebell swings (or anything you can find to swing)
20 walking lunges
20 Situps
run 200 m
20 jumping pullups
20 Good mornings
20 Thrusters (broomstick or weights)
20 Burpees
20 Double unders (100 single skip, or run 200m)

Post time to comments

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Burpee Challenge: Day 22 (just getting easier)

Burpees on Signal Hill, NFLD

Burpees on Signal Hill, NFLD

 

“Life is all about timing… the unreachable becomes reachable, the unavailable become available, the unattanable… attainable. Have the patience, wait it out. It’s all about timing”

21
Apr
09

Tuesday april 21, 2009

By Janine 7 Comments
Categories: WOD

mobility drills and cfwu

for time,  21-18-15-12-9-6-3 rep rounds of:
Thrusters
Pushups or pullups

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Burpee Challenge: Day 21

I did my burpees in TerraNova, NFLD yesterday

I did my burpees in TerraNova, NFLD yesterday

*****Open Class at 11:00AM on Saturday’s for anybody who wants to give CrossFit a try. If you plan to attend, call 480 0716 or email crossfitbathurst@gmail.com  *****

20
Apr
09

Monday April 20, 2009

By Janine 2 Comments
Categories: WOD

-Mobility drills and stretch
-warm up:
3 rounds of: 3 vertical jumps, 3 squats, 3 long jumps
-WOD:for time:50 walking lunges, 400m run, 50squats

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Burpee Challenge: 20 burpees! (Only 80 days left)

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Fitness in a 100 words:

■ Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. ■ Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. ■ Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. ■ Regularly learn and play new sports.